Morning Squad

Days: Tuesday, Wednesday and FridayTime: 6.00amDuration: 60 - 90 minutes with option to get out early for work.Distances range from 2km - 5km depending on your lane speed. We run 3 lanes on Tuesday, Wednesday & 4 lanes on Friday with time cycles ranging from 0:45 to 1:10 per 50 metres.

Stroke Correction Squad

Day: Tuesday for slower swimmers (faster swimmers have normal squad)Time: 6.00amDuration: 60 - 90 minutes with option to get out early for work.Swim Drills: We do a variety of swim drillsWhat to Bring: ALL swimmers need flippers (DO NOT turn up without these). If you cannot swim 200 metres non-stop freestyle you will also need a kick-board.

Night Squad

Days: Monday & WednesdayTime: 5:45pm warm up(in water by 6:05pm). Duration: 75 minutes.Distances range from 1.5km - 4km depending on your lane speed. We run 3 lanes with time cycles ranging from 0:45 to 1:10 per 50 metres. We do a shorter version of the morning squad intervals at night.

Saturday Squad

Days: SaturdayTime: 2.00pmDuration: 90 minutes

This is our aerobic test set swim where we do an 800 - 1500m warm-up followed by a 2 - 3km(+) test set, ideally at aerobic speed to test base fitness. You can also use this as a higher intensity session! This session is also a great long ride recovery swim. The 3 lanes have time cycles ranging from 0:45 to 1:10 per 50 metres.